Category Archives: PFIT TIPS
WORKOUTS – EXERCISES – TRAINING TIPS
Let’s get PFIT! It’s time to workout! Get fresh new workouts, training ideas and exercise tips to start, or tweak, your program so you get that bod you’ve been longing for!! Success is just around the corner! Get to know your body and how fitness truly works when you do it right. Each blog offer applicable tips and information to help you reach your goals.
5 Ways to Squat
Did you know you can target different parts of your legs by changing the positioning of you feet and where you place your weight? Here is a video explaining how your footing matters.
1. Weight on toes: Works more quadricep
2. Weight on heels: Works more hamstring and glutes
3. Wide stance (Plie Squat): Works more inner thigh.
4. Regular stance: Works neutral (all areas equally)
5. Narrow stance (Sissy Squat): Works more outer thigh.
For a complete leg workout using squats do the following exercises. Can be done with or without weight.
WEIGHT ON HEELS
20 Plie Squats
20 Regular Squats
20 Sissy Squats
WEIGHT ON TOES
20 Plie Squats
20 Regular Squats
20 Sissy Squats
X 2-3 Sets
Tip #1: Wear flat shoes (like Reebok’s CrossFit Nanos) for leg day so you don’t shift your weight on your toes accidentally.
Tip #2: You can add a piece of wood, or small weights under your heels or toes to help you shift your weight where you want it.
Tip #3: Muscle needs to be broken down to repair and get stronger. Too much rest time can be counterproductive.
Tip #4: It’s better to go light, and go DEEP (as long as your knees can handle it) than it is to go heavy and squat shallow. Besides, if you are weaker the deeper you go, that just means THAT is where you need strengthening the most! If you avoid going deep, you are not strengthening the muscles required for deep squats.
The Fanny Firmer Workout
Start this intense glute and leg circuit with the left leg planted, right leg moving. Take NOOOOO REST until you do both legs. Work through the burn – it will pay off big-time!!
16 Step Back Lunges
16 Lunge Kicks
16 Repeater Knees
16 Stomps
16 Jumping In & Out Squats
REPEAT with right leg planted and left leg moving. Again, NO REST until the entire circuit is complete. Rest for 1-2 minutes between rounds. Repeat 3 times. Add to cardio (Circuit + 10 min cardio X 3).
This segment is part of this month’s kickboxing routine led by Steve Pfiester at Max Fitness Club, held on Mondays & Wednesdays at 5:30pm.
Get a FREE WEEK PASS and do this workout at the Max!
4 Insane Treadmill Workouts
Steve Pfiester designed 4 KILLER workouts you can do on a treadmill to work your entire body. There are 4 VIDEOS: Upper Body, Lower Body, Conditioning & Cardio. Each video is normally $9.99 (for standard definition, $12.99 for high-def), but NOW they are Only $2.99!!
Use this Discount Code 7OFFNOW to get $7 OFF any video on our site.
Here’s a video on the workout series:
Download your videos right now!
Bikini Leg & Back Workout
Here’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results!
For example, Ashley dropped from 23.9% body fat to 16.9% body fat by increasing muscle and decreasing fat in just 4 weeks. Lauren lost 15lbs in 4 weeks without losing one pound of muscle!! SO many success stories! The program incorporates diet, weights, classes and cardio homework. Some of them are competing and some are just going through the training and diet to get in the best shape they can.
Here is a pic of just a few of our girls. We have about 40 in Bikini Boot Camp and 15-20 competing. Congrats girls! You guys are totally rocking!
Our bikini boot campers do 3 group workouts a week, plus are given extra cardio and weights homework to do on their own. Here’s a taste of one of our “homework” assignments. (Learn more about our programs at Max Fitness.)
Hamstrings:
NOTE: Click on the exercise to watch video instructions
Prone Hamstring Curl
SETS: 5
REPS: 20,18,15,12,10
RESISTANCE: 35,45,50,55,60
REST: 30-45 seconds max rest time.
Try to keep resistance high but it is more important to hit the rep range goal. Every set alternate feet position from wide (8”apart) to close (touching)
Alternating Standing Hamstring Curl
SETS: 5
REPS: 15
RESISTANCE: 20 (Increase each set as possible)
REST: 20-30 seconds max rest time.
Keep upper supporting leg (femur) against the pad. Complete 5 sets on both legs. No rest when switching left and right.
Quadriceps:
Leg Press
SETS: 5
REPS: 25,20,15,15,15
RESISTANCE: 2plates, 3plates, 4plates, 5plates, 6plates
REST: 45-60 seconds max rest time maintain shoulder width foot position.
Keep seat back in the lowest position to allow for increased ROM. Push with your heals with no pauses, (continuous motion). Try to keep resistance high but it is more important to
hit the rep range goal.
Heavy Walking Lunges
SETS: 3
REPS: 20 (40 total-20 each leg)
RESISTANCE: 15, 20, 25 (2 dumbbells each hand)
REST: 45-60 seconds max rest time weight the front foot.
No pause, use continuos motion. Grip strength may become an issue. Short steps with depth, almost touching the back knee to the ground.
Leg Extension
SETS: 5
REPS: 25,20,15,15,15
RESISTANCE: 40,45,50,60,60
REST: 45-60 seconds max rest time change leg position randomly across all five sets.
Make sure to get full ROM by allowing your legs to go all the way down and all the way up. NO PAUSING (use continuous motion)
BACK
SETS: 5
REPS: 15
RESISTANCE: 50,60,70,?,?
REST: 45 seconds max rest time, superset each set with 10 push ups.
Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands. Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your clavicle (collar bone) with the bar.
SETS: 5
REPS: 15
RESISTANCE: 50,60,70,?,?
REST: 45 seconds max rest time, superset each set with 20 (each side) bicycle crunches.
Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands. Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your chest with the close grip handles keeping your elbows in close. Remember to keep your elbows out wide and rotate your body to touch your elbow to your knee (instead of pointing your elbows forward to reach your knee). Focus on rotation through the waist.
SETS: 4
REPS: 15
RESISTANCE: 50,60,70,?,?
REST: 45 seconds max rest time, superset each set with 20 side plank pulses .
Remember when pulling back low into your waist try to imagine pushing BACK with your elbows instead of pulling BACK with your hands. Stay extended through your thorax (bow your chest up) towards the end of the range as you try to touch your navel with the bar (USE LONG PULL DOWN BAR AND GRIP ON THE OUTSIDE ANGLE.
Leg Workout Graphic:
GYM BAG: Prissy, Practical & Pretty
I use my gym bag more than I do my purse! A matter of fact, I don’t even CARRY a purse during the week! A rely on my gym bag to carry all my belongings around. That is also why I don’t want to lug an ugly bulky manly bag from home to work to the gym or whereever!
So when I recently discovered Fivesse Home-Gym-Work Bag, I instantly fell in love! Maybe it was the soft pink accents. Maybe it was the cute tabs on all the pockets to help you organize your things. It could have been the pretty color combinations and patterns. When I try to pinpoint it, I simply can’t! I think it’s D: All of the above!
I got my bag with a matching garment bag for those times I need to have a nice change of clothes on a hanger instead of all bunched up in a gym bag. This was a super nice addition and perfect for any career woman or traveler. This bag would also be a fantastic carryon for those quick trips.
Here are some of the things I loved most about my bag:
Separate laundry pouch for wet clothes!
Vented Shoe Pouch
Straps to hold a yoga mat or towel
Clip for keys or gym key card
Cool little gadget in the shape of their logo to wrap chords, organizing headphones or USB chords for charging iPods or iPhones.
Not one, but TWO bottle holders!! This is great for me since I like to have a water bottle AND a spot for a travel mug, energy drink or protein shake!
Love all the pockets! It makes me feel SO organized!
Tons of storage pockets for:
- class schedules/ipad
- dirty clothes
- glasses
- gym card
- gym toiletries
- keys
- lock
- music
- earbuds
- phone
- shoes
- valuables
- water bottle
4 Different Awesome Patterns:
Cost: $124
Garment Bag: $64
Peddle Yourself Fit: How to Get the Most Out of a Stationary Bike
I run into a lot of people nursing injuries, or limited by joint issues. Unfortunately, as soon as someone is injured they often quit exercising altogether – but there is hope! It’s called a stationary bike.
If you have ever been to a rehabilitation center, you know physical therapist rely heavily on Stationary Bikes. It gets the patient’s joints moving without extra weight on the joint, it’s safe (less chance of falling off a bike than a treadmill) and it exercises the heart and lunges.
If you are unable to do weight bearing exercise (like walking, running or doing the elliptical), using a stationary bike is a great alternative – IF you use it right.
Here are 4 ways to peddle your way to fitness success.
1. Learn proper set-up. Have you ever seen a big person on a little bike. It looks ridiculous doesn’t it? Well, it’s not just silly looking, it’s dangerous. Before you begin your workout, adjust the seat where your legs comfortably stretch out to reach the peddles. When your leg is stretched out all the way, your leg should only have a slight bend without locking the knee out at full extension. If you are bike shopping, don’t cut corners just to save money. Cheap bikes often are tipsy and not as comfortable. Your health is worth the investment. Look for a wide base, comfortable seat, heart rate monitor, built-in workout programs and sturdy framing to make your workout more enjoyable.
2. No coasting. Many people get on a bike like they are going out for some kind of joy ride instead of actually working out. They peddle slowly, as if that is going to do something miraculous. Maybe it’s because they are comfortable. With recumbent bikes these days, bikes have nice cushy backs on the seat and even arm rests, so no wonder you may start yawning! You can’t coast your way to success. Ride like you are going somewhere.
3. Peddle with purpose. I see some people hop on the bike and mentally leave the planet into some far off land. If you want your bike exercise to change your body, and your health, you need to have a gang plan. Many bikes, like the NordicTrac GX 3.4, have built in workout programs. The GX 3 actually has 23 programs to choose from, so you could practically have a fresh new workout every time you ride throughout each month! If your bike has programs, USE THEM! Don’t just peddle at your own pace, use the programs to train and challenge you.
4. Track your heart rate. Your heart rate is the most accurate way to determine how hard you are working. First, find out your maximum heart rate (220 minus your age). Then, multiple that number by your desired target heart rate. 60-70% for beginners, 70-80% for intermediate training and 80-90% for advanced training. Interval workouts are even more effective for fat burning and conditioning. Interval workouts are when you exercise at a high peak of 80-90% of your maximum heart rate, followed by a recovery period at a lower heart rate. For example, 1 minute at 80-90%, followed by 2 minutes at 70-80% for a high intensity workout, or 2 minutes at 70-80% of your maximum heart rate followed by 3 minutes at 60-70% for a moderate intensity workout.
Reebok ZQuick Winner!
Congratulations to Chris Narbone, for being the lucky guy to get a FREE PAIR of Reebok ZQuick running shoes!!
I just checked out your website Chris (AmplifyToday.com) and was so excited to see your passion for running! These shoes couldn’t have gone to a better contestant! You do great reviews and offer awesome info for runners!! CONGRATS!
Follow Chris Online: Facebook: https://www.facebook.com/amplifytoday
Twitter: https://twitter.com/amplifytoday
Blog: http://amplifytoday.com
Here are the shoes he won. CLICK HERE to learn more or shop!
Fit Legs: Leg Workout
Here’s a new Leg Workout designed for women by Bikini Coach and personal trainer, Steve Pfiester, created for the gym. Let us know how you like it!
Rest Time:
45 SECONDS max rest time between sets
2 minutes between exercises
Hack squats: 4 sets/15 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 15 reps than go heavier and stop early
Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 20 reps than go heavier and stop early
Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set. Please maintain your reps
Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up. But keep you reps up
Lovely Legs Workout
Workout like a brute in the gym, and a beaut on the beach!
Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. :)
QUADS/GLUTES
#1 – 3 sets each leg extension
- 20 Toes up (straight)
- 20 Toes in
- 20 Toes out
#2 – 4 sets of leg press (2 plates, 1 plate on each side)
- 30 feet shoulder width apart
- 30 feet close
- 30 feet wide plié
- 10 close/10 shoulder/10 plié
#3 – 3 sets leg extension (repeat #1)
#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)
HAMSTRINGS
#1 4 sets straight leg dead lifts
- 20 w/ 45lb bar
- 18 w/ 65lbs (add 2 tens)
- 15 w/ 75lbs (add 2 fives)
- 15 w/ 85lbs (add 2 fives)
#2 5 sets prone (laying down) hamstring curls
- 25 reps of 35-40lbs
- 20 reps of 40-45lbs
- 18 reps of 45-50lbs
- 15 reps of 50-55lbs
- 12 reps of 55-60lbs
Fat Burning Bikini Workout
This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.
#1 COUPLET
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest
#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest
#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds
#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest
#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS or PLATES)
60 Seconds Rest
Complete 3 Rounds
